Are you one of those people who say they will start working out on Monday or you start now? Whether you are doing it to be healthier or to improve your physique, it is always challenging to change bad habits and start fresh. Also, the results might not come right away, so many people feel discouraged and give up easily. However, if you started eating healthy, working out regularly, but the results are missing, there is perhaps something else you are doing wrong.
If you are determined to lose weight, you need to reconsider and optimize all aspects of your daily life, including your sleep. The relationship between body weight and sleep is complex. We already know that lack of sleep can trigger weight gain Sleep and Weight Loss. But what is the role of sleep in the weight loss process, could it be that sleep can enhance or hinder it?
Sleep-Related Problems and Excess Weight
Today, many adults are dealing with sleep-related problems or excess weight, and usually, these two go together. It is not a secret that many Americans are overweight; the National Institute of Diabetes and Digestive and Kidney Diseases reports that around 30% of adults in the US are overweight. And the statistics are pretty much the same for obesity, which can trigger many heart-related problems, diabetes, etc.
Americans are also known as a sleep-deprived nation, contemporary lifestyle has taken its toll on our sleep, and that is why sleep difficulties are spreading like an epidemic. It is recommended that adults sleep at least 7 hours every night, but that seems to be an impossible mission for many. We tend to neglect our sleep pattern, and that is how it all begins. Insomnia, fatigue, daytime sleepiness, sleep apnea, circadian rhythm disorder are only some of the most common consequences of poor sleep hygiene.
Sleeping less makes you crave more food because lack of sleep has the power to put our hormones, leptin, and ghrelin, out of balance. If you tend to sleep less than 6 hours, your body will start producing more ghrelin, which will increase your food cravings. And because you are up late at night, you will begin eating at inappropriate times. Late-night snacks and high carb fast foods are the leading causes of weight gain among sleep-deprived people.
Is Poor Sleep Causing Bumps on Your Road to Weight Loss?
We all know that there are certain things that we need to obey in order to lose weight. Eating healthy and exercising are the most known ones, but there is one more thing that is as essential, and that is sleep. People tend to underestimate the power of sleep and start investing more in it only when they notice the side effects of their bad sleeping habits. Constantly getting insufficient sleep jeopardizes our health, which is why people who are overweight should pay special attention to their sleep.
A recently published study questioned the relationship between poor sleep and the outcome of a weight loss process. The study followed a group of obese adults over 12 months to see how the duration of their sleep impacts on the dynamics of their weight loss. Researchers came to the conclusion that those people who were sleeping well have lost more pounds than those who were not sleeping well. So, it has been confirmed; you need to find some time to sleep properly, starting now.
For this study, researchers used a clinical trial called Predimed-Plus, which is based on a low-calorie Mediterranean-like diet and allows researchers to observe the changes over the course of 12 months. Almost 2000 participants who were obese or overweight, took part in this research voluntarily, and they all had either hypertension, low tolerance on glucose, higher levels of insulin, or dyslipidemia. During one year, the participants followed the same diet, increased their physical activity, and participated in support sessions with a goal to make behavioral changes.
How to Lose Weight Successfully
If you promised yourself that starting from Monday you are going to eat healthier and exercise, then add sleeping enough on that list. Because, while we are sleeping, numerous vital and restorative processes are going on in our body. And without proper rest, your results are never going to be satisfying or good as they could be.
We know that the weight loss journey can be tough, both physically and emotionally. But, getting enough rest will improve your motivation and overall mood; you will feel more energized and ready to make a change. Your body will also have more energy to exercise and follow the program, and eventually, you will reach your weight goals. Remember, all good things take time, just have some faith in yourself, and the results will be there.
Author Bio: Selena Thomas is a content writer who loves sharing tips on healthy lifestyles. A writer by day and a reader by night, she’s fond of writing articles that can help people in improving both physical and mental health. Also, she loves traveling and inspires people on her blogs.